Using only a single light weight and a pair of ankle weights, we flow through sequences that build strength, control, and stability.
We start with a seated core rollback series and integrate upper body moves like bicep curls, straight arm shoulder sweeps, and overhead tricep extensions, before a brief supine core series to engage the obliques.
We then move into side lying work with loaded clams and leg sweeps, before firing up the shoulders and obliques with dumbbell sweeps. The transitions are smooth and intentional.
From there, we challenge the whole body in four point kneeling with loaded donkey kicks placing the dumbbell behind the knee before super setting that glute muscle through a single sided lunge position where we integrate those same upper body movements to fatigue our target muscle groups before completing on the second side.
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.
If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.
Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.
Up Next in INTERMEDIATE
-
Lower Body Stronger: Medium Weights +...
In this express lower body stronger class, we keep it simple, focusing on just three powerful blocks to target glutes, hamstrings, and quads.
Using our weights (5-8kg), we begin with a single leg suitcase squat, elevating the back foot on a Pilates block, adding a step-back and curtsey lunge to...
-
Upper Body & Core Strength: Light Wei...
In this upper body and core strength class, we use light hand weights and ankle weights to build deep oblique, shoulder, bicep, and upper back strength.
We begin in a side kneeling position, moving through a single arm narrow shoulder press, a controlled dumbbell swing, and an oblique knee to el...
-
Full Body Strength: Light Weights + B...
This feel-good class uses a Pilates block, ankle weights, and light hand weights (2-4kg) to build strength, stability, and pelvic control.
We begin standing with a reverse lunge using the block to elevate the front for extra depth while layering in bicep curls, curtsey lunges, knee drives, arou...
1 Comment